1600 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 1600 calorie intermittent fasting paleo meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1600cal, 138g protein, 26g net carbs, 94g fat, 23g fiber per day) cannot be customized.
Day 1
1575cal, 130g protein, 59g net carbs, 75g fat, 35g fiber
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 cup(s) (69cal, 2p, 6c, 4f)
3 wrap(s) (702cal, 65p, 17c, 35f)
1 grapefruit (119cal, 2p, 23c, 0f)
Day 2
1550cal, 118g protein, 32g net carbs, 98g fat, 21g fiber
3 half pepper(s) (683cal, 61p, 13c, 36f)
1 cup(s) (69cal, 2p, 6c, 4f)
8 oz (572cal, 51p, 4c, 39f)
4 tomato(es) (238cal, 3p, 10c, 19f)
Day 3
1625cal, 111g protein, 17g net carbs, 110g fat, 32g fiber
2 wrap(s) (631cal, 48p, 8c, 38f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 4
1625cal, 107g protein, 16g net carbs, 118g fat, 16g fiber
8 oz(s) (574cal, 46p, 1c, 43f)
3 1/2 tomato(es) (208cal, 3p, 8c, 16f)
10 2/3 oz (622cal, 48p, 1c, 47f)
1 1/3 serving(s) (212cal, 9p, 6c, 11f)
Day 5
1600cal, 171g protein, 12g net carbs, 89g fat, 17g fiber
20 oz (744cal, 113p, 1c, 32f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 wrap(s) (791cal, 57p, 6c, 53f)
Day 6
1600cal, 171g protein, 12g net carbs, 89g fat, 17g fiber
20 oz (744cal, 113p, 1c, 32f)
1 serving(s) (63cal, 1p, 5c, 4f)
2 wrap(s) (791cal, 57p, 6c, 53f)
Day 7
1550cal, 161g protein, 33g net carbs, 76g fat, 24g fiber
1 serving(s) (500cal, 43p, 8c, 28f)
1/3 cup(s) (277cal, 10p, 4c, 22f)
16 oz (631cal, 102p, 1c, 24f)
1 1/2 cup(s) (146cal, 7p, 19c, 1f)
Grocery List (34 items)
Fruits and Fruit Juices
Grapefruit
1 large (approx 4-1/2" dia) (332g)
Avocados
5 3/4 avocado(s) (1156g)
Lime juice
5 tsp (25mL)
Spices and Herbs
Dijon mustard
1 1/2 tbsp (23g)
Salt
1/2 oz (15g)
Black pepper
5 g (5g)
Paprika
1/3 tsp (1g)
Mustard
2 tsp (10g)
Vegetables and Vegetable Products
Romaine lettuce
9 leaf outer (252g)
Onion
2 medium (2-1/2" dia) (226g)
Tomatoes
6 3/4 medium whole (2-3/5" dia) (835g)
Kale leaves
2 cup, chopped (134g)
Bell pepper
4 large (656g)
Collard greens
1 1/3 lbs (605g)
Garlic
5 clove(s) (15g)
Frozen mixed veggies
1 1/2 cup (203g)
Brussels sprouts
5 sprouts (95g)
Sausages and Luncheon Meats
Ham cold cuts
1 3/4 lbs (794g)
Roast beef cold cuts
1/2 lbs (227g)
Fats and Oils
Salad dressing
2 tbsp (30mL)
Oil
1/4 lbs (113mL)
Olive oil
3 1/3 tbsp (50mL)
Balsamic vinaigrette
4 tbsp (60mL)
Finfish and Shellfish Products
Canned tuna
3 can (~6 oz) (516g)
Tilapia, raw
2 1/2 lbs (1120g)
Poultry Products
Boneless chicken thighs, with skin
1/2 lbs (227g)
Boneless skinless chicken breast, raw
1 1/2 lbs (624g)
Other
Roasted red peppers
2/3 pepper(s) (47g)
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Italian seasoning
4 dash (2g)
Soups, Sauces, and Gravies
Frank's red hot sauce
1/4 cup (53mL)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Beef Products
Sirloin steak, raw
1/2 lbs (227g)
Pork Products
Bacon
8 slice(s) (80g)
dinner prep - 1 days
1. Ham club lettuce wrap
700 cals, 65p, 17c, 35f (per meal)
1 1/2 tbsp (23g)
3 leaf outer (84g)
3/4 lbs (340g)
12 slices, thin (108g)
3/4 avocado(s) (151g)
6 slice(s), thin/small (90g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Spread the dijon on the inside of the lettuce leaf.
2
Place the ham, tomato, onion, and avocado on the mustard.
3
Wrap up the leaf. Serve.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
1 large (approx 4-1/2" dia) (332g)
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
lunch prep - 2 days
1. Avocado tuna salad stuffed pepper
685 cals, 61p, 13c, 37f (per meal)
3 can (~6 oz) (516g)
1 1/2 avocado(s) (302g)
1 tbsp (15mL)
3 dash (1g)
3 dash (0g)
3 large (492g)
3/4 small (53g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Take the bell pepper and hollow it out. You can either cut the top off and put the tuna salad in that way. Or cut the pepper in half and stuff each half with the tuna salad.
3
You can eat it like this or put it in the oven at 350 F (180 C) for 15 minutes until heated through.
2. Simple kale salad
70 cals, 2p, 6c, 4f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
dinner prep - 1 days
1. Roasted pepper stuffed chicken
570 cals, 51p, 4c, 39f (per meal)
1 tsp (5mL)
1/3 tsp (1g)
1/2 lbs (227g)
2/3 pepper(s) (47g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Roasted tomatoes
240 cals, 3p, 10c, 19f (per meal)
dinner prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Garlic collard greens
210 cals, 10p, 6c, 11f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 1 days
1. Roast beef lettuce wrap with avocado
630 cals, 48p, 8c, 38f (per meal)
2 leaf outer (56g)
1 plum tomato (62g)
2 tsp (10g)
1/2 lbs (227g)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build the wrap to your liking. Feel free to substitute whichever veggies you prefer.
lunch prep - 1 days
1. Paleo steak Bites
575 cals, 46p, 1c, 43f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cube steak into 1 inch sized cubes and season with a dash of salt and pepper.
2
Heat skillet with oil. Once hot, add steak cubes and let cook for about 3 minutes without stirring to allow steak to sear. Once the few minutes is up, stir steak and continue cooking about 3-5 more minutes until steak is cooked to your liking.
3
When steak is just about done, reduce heat to low and add in garlic. Let cook for about a minute until fragrant. stir around to coat the steak. Serve.
2. Roasted tomatoes
210 cals, 3p, 8c, 17f (per meal)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 2 days
1. Paleo ham, bacon, avocado lettuce wrap
790 cals, 57p, 6c, 53f (per meal)
2 leaf outer (56g)
4 slice(s) (40g)
1/2 lbs (227g)
1 avocado(s) (201g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Cook the bacon according to the directions on the package.
2
Put ham, bacon, and avocado, in the center of the lettuce leaf. Wrap it up. Serve.
lunch prep - 2 days
1. Pan fried tilapia
745 cals, 113p, 1c, 32f (per meal)
2 1/2 lbs (1120g)
3 1/3 tbsp (50mL)
1/2 tbsp, ground (4g)
1/2 tbsp (10g)
Recipe has been scaled from original by 1.67x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Sauteed peppers and onions
65 cals, 1p, 5c, 4f (per meal)
1/2 tbsp (8mL)
1/2 medium (2-1/2" dia) (55g)
1 large (164g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in pepper and onion and saute until vegetables are soft, about 15-20 minutes.
2
Season with some salt and pepper and serve.
dinner prep - 1 days
1. Balsamic chicken breast
630 cals, 102p, 1c, 24f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Mixed vegetables
145 cals, 7p, 19c, 1f (per meal)
1 1/2 cup (203g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 1 days
1. Chicken avocado salad
500 cals, 43p, 8c, 28f (per meal)
2 tsp (10mL)
2 tsp (10mL)
1 tbsp chopped (10g)
1/2 avocado(s) (101g)
6 oz (170g)
5 sprouts (95g)
1
Bring a pot of water to boil. Add the chicken and boil for about 10 minutes or until fully cooked.
2
Meanwhile, thinly slice the brussel sprouts, discarding the bases, and separating out the leaf layers with your fingers.
3
When done, remove chicken, let cool then shred.
4
In a bowl, combine all of the ingredients. Serve.